TOP TIPS FOR THE CHANGE IN SEASONS

Embracing the Shift in Seasons

As the days get shorter and the evenings darker, it’s totally normal to feel a little slower or less motivated.

The change in seasons affects everything from our mood to our sleep and immune system — so this is the perfect time to slow down a little and look after yourself.

The cooler days have started to creep in and so with the change in seasons hitting us, I wanted to share some ways to help you cope with the shorter days but still feeling good!

Supporting the Immune System

When temperatures drop and cold season sets in, nutrition plays a vital role in keeping us healthy.

Focus on whole, nutrient-dense foods that provide the vitamins and minerals your body relies on:

• Vitamin C and zinc — found in citrus fruits, kiwi, berries, pumpkin seeds and legumes .

• Vitamin D — with less sunlight exposure (October - April) supplementation is needed to maintain optimal levels for immunity, bone health and mood.

• Probiotics — gut health and immune function are closely linked. Include fermented foods like kefir, sauerkraut, and live yoghurt.

• Protein — essential for repair and recovery — lean meats, fish, eggs, beans, tofu.

• Soups — a nourishing bowl of soup to warm you up and make you good inside. A tasty soup is comforting and can give you a lift on the darkest days making soup a winter must-have.

  

Managing Energy and Sleep

Shorter days often mean disrupted circadian rhythms, which can affect sleep and energy balance. Supporting good-quality sleep becomes essential for recovery and resilience.

Tips to promote restful sleep:

• Keep a consistent bedtime routine — even on weekends.

• Get plenty of early nights - — waking up in the dark can be really tough. So, now can be the perfect time to get some early nights in with a good book so that when you get up at least you are not fighting with tiredness.

• Limit caffeine - after midday and avoid screens before bed.

• Drink herbal teas — chamomile, lemon balm or valerian root.

• Eat magnesium-rich foods — such as leafy greens, nuts, and seeds to promote relaxation.

A good night’s sleep allows the immune system to regenerate and helps regulate mood and hormones — especially important as daylight hours decline.

Supporting Mood and Combating Seasonal Affective Disorder (SAD)

Many people experience a noticeable dip in mood and motivation during darker months — a response to reduced sunlight and lower serotonin levels.

This is where small, intentional daily habits can make a real difference:

• Get morning light exposure — natural light in the early part of the day helps regulate circadian rhythm and boost mood.

• Move your body daily — exercise stimulates endorphins and supports mental health.

• Eat omega-3-rich foods — oily fish, flaxseeds, chia seeds and nuts (especially) walnuts can support brain and emotional wellbeing.

• Vitamin D — low levels are linked to increased risk of SAD; a good supplement can make a big difference.

• Consider using a light box (Vitamin L) - which an help to improve mood and vitality. Using Vitamin L every day over the autumn and winter can make a big difference to winter blues and Seasonal Affective Disorder (SAD) symptoms.

• Stay connected — social connection is a powerful mood booster, even when energy feels low.

  
  

If mood changes become persistent or severe, it’s important to seek professional support — you don’t have to navigate this alone.

If you are concerned about your health, then book a FREE 15-minute Discovery Call with me and discover how we can help improve your quality of life.   Remember, your health is your greatest asset.

Good news is I have some New Client spots opening up now this Autumn

If you’ve been thinking of working with me 1:1 we can have a chat on the phone. This is your chance.